Oct 27, 2024
Strength
Jump Cycle
1.Take 7 minutes to perform
Seated Box Jump
5 x 1.1.1
(1.1.1= resting 5-10 between each rep, aiming to have strong jumps)
+
5 min EMOM:
Broad Jump + Max Vertical Jump
5 x 1.1
Conditioning
“Witches Brew”
For time:
3 rounds:
30 double unders
9 Box Jumpovers
6 Kipping Chin over the Bar pull ups
–rest 1:00–
2 rounds:
30 double unders
12 burpees
8 chest to bar pull ups
–rest 1:00–
1 round:
30 double unders
15 burpee box jumpovers
12 bar muscle ups
Cap: 15 min
Notes
For the double unders, these should be unbroken, or done in less than 45 seconds. Perform 50 single unders if needed.
The pulling progression can be scaled with the following options:
9 Ring Rows –> 12 Foot Elevated Ring Rows -> 15 Toenail spotted Chest to bar pull ups
You can also individualize the pulling progression as you may need to. The pullups and chest-to-bar should be done in no more than 3 sets. The bar Muscle ups can be broken up as needed, or scaled down to either 12 or 9.
Oct 25, 2024
Conditioning
AMRAP 18:00
P1: 400m run
P2 + P3 : AMRAP OPWAAT
12- 15 cal machine
10 strict handstand push up or Push press
12-15 cal machine
10 BMU or 15 Chest to Bar or 20 Ring Rows
Notes
Partner 1 begins on a 400m run. Partners 2 and 3 are working through AMRAP Rounds of sHSPU/Push Press, Calories, and a Gymnastic pulling movement. When Partner 1 returns, choose another partner to hit the run, while the remaining two pick back up where the first two left off. You can switch movements on the AMRAP at any time. Continue for 18 mins.
If performing strict handstand push ups, make sure you can hit 2-4 reps throughout the entire AMRAP, otherwise go to a Push Press. The Push Press can be heavier to match the handstand push ups.
For the BMU, you can split the work however, just make sure you and your partner are getting as much equal work as possible.
Oct 24, 2024
Conditioning
Every 4:00 x 5 rounds
15-20 Calorie Machine
24 wall balls
12 Russian Kettlebell Swings
Goal is even round times`
Notes
Score is the average amount of time across all 5 rounds. Goal is “even” or “negative” round splits. Meaning, all times are the same, or you get faster as you go.
The Machine should take anywhere from 1:00 to 1:30
Wall balls can be broken up if needed, but should be done in around 1:00-1:30
Aim to hold onto the KB unbroken for all reps here. The reps are Russian/eye level, so you can aim to pick a slightly heavier weight than compared to American/overhead swings.
Oct 23, 2024
Strength
Every 3:00 for 5 sets:
A. Push Press – 3 reps w/ :01 pause overhead
RPE 7-8 (a little heavier than last week)
In between sets hit:
B. Split jerk balance x 3 w/ :02 pauses in the split
reset fully after each rep.
Conditioning
“Ladders”
AMRAP 5:00
2, 4, 6… bar facing burpees
3-5 strict chest to bar pull ups or ring row
–rest 2 minutes–
AMRAP 5:00
2, 4, 6… burpee to target
3-5 dips
Notes
Score will be the Sum of each AMRAP
Both Burpees variations today should be a nice and smooth pace. The bar facing burpees can be lateral if space is limited, but written as bar facing. The chest to bar/ ring rows should be fixed at a number that is sustainable for the whole AMRAP. Similarly with the dips.
For the Dips, you can go for a band assisted dip, toe assist, stationary dip, or push up variation depending on what will allow you to move steadily.
Choose movements that you can keep unbroken through the entire AMRAP. Make it about burpee capacity!
Burpee target should be about 6″ above reach overhead
Oct 22, 2024
Conditioning
“Nosferatu”
5 sets:
600-750m row
100 foot farmer’s carry
10 Box Jump Overs
–rest 2:00–
The goal today is to get faster in each round. This can be achieved by pacing the row from the get-go and increasing speed, increasing speed on the farmer’s carry, and staying steady on box jumpovers.
The Score in SugarWod will be the average time across all rounds, so make sure to score all rounds.
The row should take around 3 minutes with no longer than 3:30.
Farmer’s carry weight should be unbroken for all 100 feet.
Box Jumpovers should be a challenging box height if possible.
Oct 20, 2024
Strength
Power Clean + Full Clean
–reset on ground between reps–
A) Take 12 minutes to build across 6 sets to RPE 8
then…
Every :90 x 3 sets
3 clean pulls @ 10-20lbs heavier than top clean complex weight
same weight across all 3 sets
Conditioning
“Can I Kick It?”
EMOM 12:00
min 1: 35-50 double unders
min 2: 8 alternating arm DB hang clean & jerks (heavy)
min 3: 3 wall walks or :30 HSW practice
Notes
Today is meant to be less intensity and promotes the Opportunity to work on skills/heavier weight. The double unders should take anywhere from 30-50 seconds. So you can spend some time practicing the double under.
The clean and jerk is a low rep count, so don’t be afraid to go a touch lighter than normal. Still fight for unbroken sets, or maybe 4 and 4.
The Final minute can be either 3 wall walks or 30 seconds of handstand walk practice. The practice can be walking, shoulder taps on a wall, or weight shifts.
Oct 20, 2024
Conditioning
Teams of 3:
AMRAP 25 Minutes
1st Round:
3 Rope Climbs – OPWAAT
10 Synchro Dumbbell Snatches
20 Cal Row or Bike- OPWAAT
1 minute rest after each round
Continue increasing reps by 1 rope climb, 10 snatches, and 20 machine cals
Notes
Today’s workout is a an ascending round of rope climbs and synchro snatches and biking. The score will be the amount of rounds and reps.
The workout starts with 3 rope climbs, split however you want between you and your teams. You will then move to hitting synchronized dumbbell snatches with you and your team. You will then move to a machine to accumulate an amount of calories with one partner working at a time.
As a team you can sub body pulls if needed
Body pulls: rope climb = 2:1
Oct 18, 2024
Strength
Jump Cycle
A1. Standing Dumbbell Jumps
3x 3-5 reps for max height
+
A2. Every 2:00 x5 sets
30′ Power Skip for height –> into 2 max broad jumps
Conditioning
5-8-13 Reps for Time
Strict Handstand push-ups/ box pike / Z press
Deadlifts
* 200m run between rounds
Cap – 10 min cap
Notes
Today’s workout is a ascending rep scheme of strict handstand push ups and deadlifts with a 200m run between rounds.
The Strict handstand push-ups should be smooth where you can stay chipping away at the reps. For the set of 5, you should be able to perform them in 1-2 reps. From strict handstand push ups, we will go to box pike, or Z- press with a heavy weight
The deadlift should be heavy, but something that is done either unbroken or 2 sets for each set.
The run should be a place to shake out the arms and take a breath.
Oct 16, 2024
Conditioning
8 rounds:
12-15 calorie row
6-8 burpees over erg
–rest 1:00–
Hard cap of 2 mins/round
Cap: 25 min
Notes
Today’s workout is building on our capacity test. You will perform 12-15 calories on a rower, and the 6-8 burpees over the erg.
If you are using a Bike erg, then perform burpees over a line. You can jump or step over rower.
Goal is to improve speed each time. Your score will be the average time of all rounds, so keep track of your round times.
Start off conservative, and use the machine screen to gauge how to increase machine pace, and then attempt to improve burpee speed.
Oct 16, 2024
Strength
Back squat
Every 2:30 x 5 sets
4 reps
reps 1+2 @ 22×1 tempo
reps 3 +4 @ full speed
Aim for around 65-70% of your max, same weight across sets
Conditioning
“Taylor Series”
8 EMOM:
All in 1 minute:
1 Front Squat
2 Push Press
3 pull ups
Each round, each movement increases by 1 rep
*If you cannot perform the movements in the given minute, stay at the same rep scheme for the next round.
Score: total amount of reps- Completing the full rep scheme equals 132 reps
In Minute 1 you will perform 1 front squat, 2 push presses, and 3 pullups. If you cannot perform pull ups, you can perform ring rows.
In minute 2, you will perform 2 FS, 3 PP, and 4 pull ups, so on and so forth.
Choose a weight that can allow for unbroken front squats, followed by a short break if needed, and then either an unbroken set or smart sets for the push press.
